Tagged as: strength and conditioning

TRAIN LIKE A CHAMPION

PERSONALISED ATHLETE TRAINING PROGRAMMES – Online

You will receive all the coaching, expertise and monitoring you require to take your performance to a higher level whilst training in your own environment, at times which suit you and your lifestyle

SO HOW DOES IT WORK?

1. STEP-BY-STEP TRAINING PROGRAMMES

All your Strength and Conditioning programmes are delivered straight to your smartphone via our highly specialised online training platform (VisualCoachingPro2).

Every exercise includes:

  • Video demonstration of correct technique
  • Written description of key points, muscles utilised and safety key points
  • All relevant loading information (reps, sets, bar speed, rest periods)

Every exercise forms part of a carefully designed session that is designed specifically to use needs and the demands of your sport.

Every training session forms part of an overall periodised plan for your ultimate development.

2. TRAINING DIARY

The results of every training session are entered into the online diary as you train and this information is immediately accessible to your Damn Fit SC coach. These results are monitored daily.

Your training diary also included options for reporting injury and soreness.

Training exertion loads are monitored using standard RPE scales.

3. WELLNESS DIARY

To ensure that you are always training at the optimum level to produce the best results in competition to need to ensure your health is not compromised by your lifestyle or your training.

We provide daily monitoring of your wellness diary entries, looking for markers to indicate adaptations that need to be made to your training and/or recovery protocols.

4. COMMUNICATION

Interaction between you and your coach is KEY to your success.

We provide:

  • Monthly phone/skype meetings in which we analyse with you each component of your programme, its results and your goals.
  • Unlimited email “conversations” about training and competitions
  • Phone contact as needed to ensure you stay on track to achieve your best
  • Access to our MEMBERS ONLY Facebook group where coaches and members share ideas, successes and motivation

For more information on how Strength and Conditioning programmes can help you improve your sporting performance go to www.damnfitsc.com.au/strength-and-conditioning

Damn Fit SC Masters 100m

A fantastic run from a mark of 13.50m saw Steve Coulson with the Damn Fit Strength and Conditioning Masters 100m at the recent Geelong Gift.

Coulson’s time of of 11.273 saw him hold off Andrew Drummond and Dale Jones to take the winners sash and cheque.

Damn Fit is proud to continue to support Masters sport by sponsoring this event at the 2018 Geelong Gift. Earlier this year Damn Fit also provided support to the Australian Masters Games held in Tasmania.

For more information on how Strength and Conditioning programmes can help you improve your sporting performance go to www.damnfitsc.com.au/strength-and-conditioning

The Ageing Athlete

One of the greatest battles every athlete has to face is getting older and the subsequent decrease in performance that invariably occurs. 

So how can Masters athletes physically  fight the effect that ageing has on performance?

  1. Train for muscular strength

With ageing muscle mass generally declines. Appropriate strength training will assist in slowing the loss in muscle mass thus allowing an athlete to maintain higher levels of performance.

A more sedentary/inactive lifestyle may also cause new muscle imbalances and/or weaknesses to occur. A proper strength training programme can help to eliminate or avoid these and thus aid performance.

  1. Focus on high intensity exercise

This will help to delay the decrease in cardiovascular functioning. As people age there is a drop off in both heart rates and (generally) stroke volume. High intensity exercise can assist in decreasing the rate of decline in both of these.

High intensity exercise will also assist in fighting a drop off on VO2 (Max)

  1. Manage weight

A more sedentary lifestyle will often lead to an increase in weight. This may well in itself lead to a decrease in performance due to a decrease in power to weight ratios. Additionally increase weight has the potential to decrease the aerobic capacity of the athlete.

Consequently it is important for the athlete to manage their nutritional intake – ensuring:

  • an appropriate balance in their diet
  • that they get enough protein to fuel muscle growth and repair
  • that their energy intake is equal to their energy expenditure
  1. Prioritise recovery

In much the same way as it is inappropriate and ineffective to train a child merely as a “small adult”, it is equally as ineffective to ignore the effect of ageing and to thus train a Masters athlete the same way as you would train someone in the 20s.

Training loadings need to be adjusted based on training performances and the impact on the body. Rest, nutrition, sleep and other modalities such as massage and physio need to be structured into the training programme to ensure that the athlete is able to get the most from each training session without compromising performance and risking injury.

  1. Continually work on flexibility

Whilst flexibility often declines as people age this is one area that does not need to decline at the rate it often does. Continuous, regular flexibility and mobility training, dynamic warm ups and longer, static stretching at the conclusion of training sessions can significantly decrease the rate of decline in flexibility with age. In terms of performance it is imperative that any flexibility programme is designed to cater for the individual athlete and the specific requirements of their sport

To learn more about how strength and conditioning programmes can help you prepare for your sport and for individualised online programs go to www.damnfitsc.com.au/strength-and-conditioning

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Copyright @ Damn Fit SC 2017